Everyone gets stressed. The last issue of Fitness Minute discussed how your body manufactures and releases the dangerous drug Cortisol to help you “deal” with the deadly side effects of stress.

As I prepared to write this article aimed at helping people to better avoid and deal with stress, I began to stress! “Will I remember to share all the important points I want to get across? Will the message be easy to understand?” I knew I had to “let it out” but I was doing it in all the wrong ways: I was trying to “figure it out” and it was stealing my peace. I also caught myself trying to “eat it out”.

When I became aware of what I was doing I decided to confront the issue and be honest, with myself and with you. The following ideas helped me break the cycle of stress:

1. Write It Out – Write down the thing that is stressing you. Putting your thoughts and emotions on paper will give you an opportunity to “see” your problem. This is a tried-and-true method to inspire creative solution, put things in perspective and help alleviate anxiety. For example, if your job stresses you out, write down what it is you would enjoy doing. What do you believe you are good at? Then, seek training in that area. Gaining new skills will help you transition into a new, more suitable career. After all, you will spend 1/3 of your “life hours” at work. You might as well enjoy it!
2. Sweat It Out – Get Moving!! Take out your frustrations on exercise! Set out for a 10 minute run; do 1 minute of sit-ups; 10 push-ups or hit the gym.
3. Act It Out – Take out your frustrations productively. Attack your sink of dirty dishes or your closet or car. Try a kickboxing class; a pottery class; shoveling your backyard. Think ahead of activities that are physical & productive.
4. Step Out – Take a break from “it” and go stand outside. The outdoors and fresh air will help you unravel and energize. Here's a challenge: for 5 minutes, don't think about “it”. Every time you catch yourself thinking about what stresses you say, “This thought is not helping me. I choose to think about ________ instead”. (Fill in the blank with a happier thought – the beach J ).
5. Breathe It Out - Practice deep breathing and relaxing one muscle at a time.
6. Speak It Out – Whatever “it” is, say it out loud. Verbalizing your thoughts and emotions is extremely therapeutic and you don't even need to have anyone there to hear you, you can do it alone.

After I “wrote it out” and “spoke it out”, my anxiety was put into perspective and within 5 minutes, the solution just came to me. I quickly wrote it down. Next time you find yourself “stressing out” observe how you choose to deal with those emotions. Stop holding it in and trying to “figure it out” or “eating it out” by reaching for food or drink. Instead, choose to practice alleviating your stress in healthy ways. Get honest with yourself. The truth will set you free. Go ahead, LET IT OUT!

Past Newsletters:

July 24 - Learn to Slow Down

July 31 - Get Motivated

August 7 - Fire up your Metabolism!

August 21 - Code Red - Stress Alert

September 4 - 6 Real Ways to De-stress!